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The Elevate Your Running Podcast episodes
- EP. 93 - How to Know Your Training is Working (Even When it Doesn’t Feel Like it)
Progress shouldn't always be measured on paper. Sometimes, you need to look for other indicators that you’re doing the right things!
This week, we discuss four valuable measures of progress to look for, even if the results aren’t coming. Learn about the benefits of fatigue, why you may consider running on perceived exertion (over pace), and how to approach your training as a student of the sport.
We end this episode on a “fun” note, talking about the importance of simply having FUN in your training. Whether the results are there or not, you have the ability to run relaxed, confident, and happy!
For further listening, and as mentioned in today’s episode, check out episode 83 of the podcast: “What’s Normal, What’s Not Normal in Training”.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
1 hr 16 min - EP. 92 - 5K Race Strategies & Travel Tips For A Major Marathon
Set yourself up for success in your next race, whether it be a 5K or Marathon, by preparing for the unknown. A lot goes on when attending a big event like a major marathon weekend, or any new city for a big race.
In this episode, Sara breaks down her experience at the Chicago Marathon, and her reflections on what went well and what didn’t, in her most recent race. She also provides experienced-based advice on how to best prepare for the magnitude of some of the running world’s biggest events.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
48 min - EP. 91 - Racing & Training Insights From Major Marathons
A deep dive into many of the running world’s most popular topics, including last weekend’s Chicago Marathon, a new world record for the sport, the 2024 Boston Marathon’s 5-and-a-half minute cutoff time, and the real key to achieving your long-term running goals.
This week’s episode has a little bit of everything, and we hope you enjoy it!
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
1 hr - EP. 90 - Chicago Marathon Weekend Preview Guide
Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race weekend. Listen for a full guide to the Chicago Marathon, and how to make the most of your experience in the windy city!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
1 hr 5 min - EP. 89 - The Tempo Run & How it Benefits Your Training!
There is no better workout to develop your endurance strength than the tempo run. From 5K to marathon, every training program should use it to the athlete’s advantage.
This week’s episode explains all that tempo running entails, and how you can use it at each stage of your training to develop speed and endurance.
Listen to learn about the different forms of tempo running, how specific goals require different tempo workouts, when to integrate tempo sessions into your training, and how your body will adapt to faster running.
Use this knowledge to leverage tempo running to your advantage, and know that your hard work will produce great results!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
1 hr 17 min - EP. 88 - What's Normal, What's Not Normal in TAPER?!
Tapering into a big race can throw your body and mind for a loop! Which makes it all the more important to brief yourself on what to expect, as well as what to look out for during this ever-important period.
This edition of “What’s Normal, What’s Not Normal” gives you all the details on how to taper most effectively, while subsequently minimizing the downsides! Hear how to proactively manage the mental side of a taper, what it takes to ready your body for race day, and how the taper experience can differ across training types and race distances.
You can also listen to Episode 83 of the podcast, where we discuss “What’s Normal & What’s Not Normal in Training?!”
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
DOWNLOAD AN ELEVATE TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
51 min - EP. 87 - How to Fuel Your Way Through Training & Racing with Meghann Featherstun
Food is fuel, right? But what kind of fuel is best for our lives as runners? And perhaps most importantly, how do we integrate great nutritional choices into our busy lives?
It doesn’t seem like there are many simple answers in the world of nutrition… at least not until you hear from today’s guest!
Meghann Featherstun is a Sports Nutritionist, entrepreneur, athlete, mom, and so much more.
In this week’s episode, she joins the podcast to discuss why nutrition is such a crucial component to lasting enjoyment and success in running, and how to maximize every opportunity to fuel well for performance and recovery.
Meghann shares insight into:
- Why all carbs aren't created equal, and how to fuel appropriately with both simple and complex carbohydrates.
- Carb loading tips for athletes to maximize race day performance.
- Why caloric and carbohydrate intake recommendations aren’t dependent on ability-level, and how to use intensity as a key measuring stick for your fueling strategy.
- How protein supports the body’s ability to perform and recover, plus why you should establish a goal amount of protein to consume with each meal.
- Why hydration is a 'make or break' aspect of your performance, along with key signs of dehydration in your training and daily life.
Thank you so much to Meghann for joining the podcast. We are confident that this episode will provide you with countless value-adds for all your running pursuits. If you don’t already, connect with Meghann and her content using the links below!
Follow Meghann - https://www.instagram.com/featherstonenutrition/
Featherstone Nutrition - https://www.featherstonenutrition.com/
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
55 min - EP. 86 - 10 Tips to Qualify For the Boston Marathon & How to Know You’re Ready
With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall!
No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast.
We also offer the following 10 tips to achieve your qualifying time:
Take your easy days easier.
Find a consistent running routine by developing a schedule that works for you.
Recover hard by focusing on sleep, nutrition, cross-training, and other impactful methods of rejuvenation from your training.
Take your training to the next level by adding a new stressor.
Train where you’re at and don’t overrun paces. Aim to achieve the specific and unique goals of each workout.
Emphasize nutrition and consider adding an extra carb serving to a meal or two per day, for good measure!
Train and race the shorter distances for speed development.
Strength train to become a stronger, more injury resistant runner.
Be selective about your goal race and your best opportunity to achieve a Boston qualifying time.
Give yourself time and grace throughout the process.
We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years!
Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast:
Episode 25 - The Benefits of Easy Running & How it Will Make You Faster
Episode 30 - The Key to Better Running
Episode 50 - Training Like An Elite w/ Nell Rojas
Episode 70 - Everything You Need to Know Now to PR in the Fall
For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration
Plus! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out the Downloadable Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
1 hr 17 min - EP. 85 - The Power of Planning & A Place For Spontaneity in Training!
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
53 min - EP. 84 - Mindset Tips & Takeaways | The Leadville Trail 100 Run
A 100 mile race can apply to all other aspects of running and life. Today’s episode is about the takeaways of this year’s running of the Leadville 100 and how every runner can learn from the approach and fortitude for a race of this magnitude.
We believe this discussion will provide you a greater understanding of how to achieve all that you set your mind on.
Interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Want to learn more about the Leadville 100? Go here: https://www.leadvilleraceseries.com/run/leadvilletrail100run/
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
56 min
About The Elevate Your Running Podcast
From the publisher's feed
Ready to transform your running? Welcome to the Elevate Your Running Podcast, hosted by Sara Manderscheid, a seasoned running coach and eight-time Boston Marathon qualifier. Join our community as Sara shares expert running tips, training strategies, and inspiring stories to help you reach your personal best. Whether you're training for a marathon or just starting your running journey, this podcast is your go-to resource!
Become a Paid Subscriber: https://creators.spotify.com/pod/show/1210115349/subscribe
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